Yoga needle eye style, how is the correct hip opening?

1. How is the correct hip opening?
2. What fitness exercises are suitable for doing in the office?

How is the correct hip opening?

Yoga hip opening is now basically flooded by people, there are yoga classes directly marked hip opening, everyone's enthusiasm is really very high. But do you really understand what hip opening is?

Let's first take a look at the hip joint is a ball groove joint, not the knee joint hinge joint opening and closing, the hip joint has six directions, flexion, extension, adduction, abduction, internal rotation, external rotation.

Forward buckling

Stretch backwards

Outreaching

Adduction

External rotation and internal rotation

See here do you understand the real meaning of hip opening is to increase the flexibility of the hip joint, but do we need to be so flexible? In fact, the flexibility and stability of the hip joint are very important. Have we noticed in our daily practice that we have pursued the flexibility of the hip joint excessively? After reading this article today, I hope everyone will re-examine the hip joint and pay equal attention to the practice.

But think about it, our usual hip openings, such as frog lying, swan style, square sitting, etc., are shady, which is helpful to the very stable hip joint, but not suitable for those people whose hip joint is already very flexible. You need to open the hip on the basis of strength.

For example, Warriors 2 (Virabhadrasana 2), Utthita Parsvakonasana (triangular side stretching) and Ardha Chandrasana (semilunar pose), all of these poses will make the hip rotate outward and bear the body weight brought by this pose. This kind of practice can effectively practice the external rotation muscle group, and whether it is poor hip flexibility or poor hip stability, consistency and systematic practice of this kind of standing pose can adjust the flexibility of the hip in both directions. Flexible people increase stability, and stable (that is, thousand-year-old crotches) can be flexible enough.

Standing posture is a great way to practice, recommended to everyone, but now that people are getting lazier and lazier, they want to open their hips easily, such as lying down. Big Brother continues to share with you a few ways.

Use the yoga stretch belt to practice flexion, which is a very safe way to practice, where you can change a little, with the legs stretching outward and adducting inward.

Supine needle eye style, external rotation plus abduction exercises, pay attention to hook the instep, give some protection to the knee.

Lying on your back in a heroic position, practice opening the front of the hip and internal rotation.

You can keep the above poses for a little more time, but make appropriate self-choices according to the current physical situation.

What fitness exercises are suitable for doing in the office?

Sitting for a long time is bad for your health. Office office white-collar workers from nine to six, if they do not do any activities or relax during work, at the end of the day, they must have backache and fatigue. Therefore, to get up for about two hours of work, it is best to do it twice a day for about 20 minutes. It should be pointed out that although it is a short-term exercise during work, it is necessary to do a good warm-up exercise first. after getting up, find a place with more space, first move the ankle joint and knee joint, then move the lower wrist joint and shoulder joint, and then jog in situ. Then turn around to move the spine and chest and back, and the whole warm-up time is about five minutes. Full warm-up is not easy to get hurt, and can improve the performance of subsequent exercise.

After warming up, you can do a few simple and convenient fitness movements. Such as doing push-ups, the movements should be standard, see how many you can do, and insist on doing one when you can't do it. if you let the beautiful colleagues next to you help count, you will do more. After doing push-ups, you should rest for a minute or two, relax in place, and then squat a few times. You don't have to pursue the standard of movement, and don't force yourself to do it, otherwise you will easily hurt your knee joint. After a two-minute rest, you can rest your hands on a stable chair and kick your legs back alternately. This exercise exercises the muscles behind the thighs, which is just complementary to the quadriceps femoris in squat exercises, which is good for the balance of the body. If you don't feel strong enough, you can hold the object by hand and lift the heel (lift the heel in place), which can shape the calf muscles. After these movements, I will basically sweat a little. Do some more tidying up and relaxing, and it will be over. Exercise during office hours should not be excessive. It is not good to be sweaty. Just sweat a little bit. To replenish water after exercise, you can also eat some fruit snacks and so on.